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Ингредиенты
- 1 Tbsp. extra virgin olive oil
- 1 x onion - (1/2 lb) peeled, minced
- 2 x garlic cloves pressed or possibly chopped
- 1 Tbsp. chili pwdr
- 6 c. fat-skimmed chicken broth
- 1 1/3 lb red thin-skinned potatoes scrubbed
- 1 can diced tomatoes - (14 1/2 ounce)
- 1 can low-fat vegetarian chili with beans - (15 ounce)
- 1 pkt frzn corn kernels - (10 ounce)
- 1 pkt frzn petite peas - (10 ounce)
- 1 can baby clams - (to 2, 10 to 12 ounce ea)
- 2 Tbsp. lime juice - (to 3)
- 1 tsp warm sauce - (to 2)
- 2 Tbsp. minced fresh cilantro Salt to taste Freshly-grnd black pepper to taste
Инструкции
- In a 5- to 6-qt pan over high heat, stir oil, onion, and garlic till onion is limp, about 5 min. Add in chili pwdr and stir just till fragrant, about 30 seconds. Add in broth, cover, and bring to a boil.
- Cut potatoes into 1/2-inch cubes.
- Add in potatoes to boiling broth. Cover and return to a boil, then reduce heat and simmer till potatoes are tender when pierced, about 10 min.
- Add in tomatoes with juice, chili, corn, peas, and clams with juice, stirring to mix. Turn heat to high, cover, and return to a boil.
- Add in lime juice, warm sauce, cilantro, and salt and pepper to taste. Ladle soup into bowls.
- This recipe yields 16 c.; 8 servings.
- Comments: "I recently lost 18 pounds and was never hungry between meals," says Jean Chaney. The secret, she claims, is this low-fat but filling chowder.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 162g | |
| Recipe makes 8 servings | |
| Calories 86 | |
| Calories from Fat 19 | 22% |
| Total Fat 2.13g | 3% |
| Saturated Fat 0.31g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 2mg | 1% |
| Sodium 341mg | 14% |
| Potassium 378mg | 11% |
| Total Carbs 14.12g | 4% |
| Dietary Fiber 3.3g | 11% |
| Sugars 3.2g | 2% |
| Protein 3.75g | 6% |
